Ivan Uzarevic1 Posted January 10, 2012 Share Posted January 10, 2012 Hello to all of you!!I´m 30 years old and I weight 80kg..I´m in reasonable shape and able to do cca 10 Pull ups, 10 Dips etc..I´m following WOD´s for some time now and I´m experiencing great improvments in overall strength! There is one thing that cought my eye though, that is my HS..I´m terribly weak on them..My max hold time on BOX!! HS is just 40 sec..On Wall HS is cca 30 sec..I´m working on my shoulder flexibility regularly, and I´m able to hold Wall HS only few inches from the wall! Now, I guess I need some additional work for my HS (apart from work which I receive from WOD)..I just don´t know how to do that! What volume, intensity, frequency, progression (Box or Wall HS)..so I would really appreciate if any of you could share some advice on this because HS is really the soul of what we do here and I´m really motivated to work on them!! Tnx in advance Link to comment Share on other sites More sharing options...
Cole Dano Posted January 10, 2012 Share Posted January 10, 2012 As part of your warm up do 3x wall HS at 50-75% of your max. time. Gradually increase the time until you can hit the one minute mark. Link to comment Share on other sites More sharing options...
Ivan Uzarevic1 Posted January 10, 2012 Author Share Posted January 10, 2012 I´ve read previous posts regarding to my problem so I did following: I set my timer on 10 min..during that period I did 5 rounds of 15sec Wall HS and 2 rounds of 10 sec Wall HS..so total time on my hands was: 95 sec!! Almost every round (except first 3) was with max effort! I don´t know is this good or bad but that´s how it is for now..I´ll do this routine two times a week + HS work when it comes in WOD..please let me know if I should change something!! I´ll keep posting my progress here after month or two.. Link to comment Share on other sites More sharing options...
Ivan Uzarevic1 Posted January 10, 2012 Author Share Posted January 10, 2012 As part of your warm up do 3x wall HS at 50-75% of your max. time. Gradually increase the time until you can hit the one minute mark.Tnx for reply! I´ll definately do that in my WU for WOD on regular basis..Should I add extra HS work two times a week as described in previous post?! Link to comment Share on other sites More sharing options...
Cole Dano Posted January 10, 2012 Share Posted January 10, 2012 At that stage, i personally have no issue with what feels like max work.On your other days you might try what i suggested as well during warm up.edit-you posted at the same time as me, yes, keep doing what you are 2x a week. Link to comment Share on other sites More sharing options...
Ivan Uzarevic1 Posted January 10, 2012 Author Share Posted January 10, 2012 At that stage, i personally have no issue with what feels like max work.On your other days you might try what i suggested as well during warm up.edit-you posted at the same time as me, yes, keep doing what you are 2x a week.You helped me a lot!! And of course, when you hold HS for cca 15 sec. like I do, every work is max effort work .. Link to comment Share on other sites More sharing options...
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